What Most Expats Don’t Know About Health in Japan

Living in Tokyo brings many health advantages like walkability, good air quality, and great food quality and variety. But there are also hidden challenges that expats often overlook. Here's what you need to know to stay healthy and thrive in Tokyo.

Japan’s Shifting Nutritional Profile: From Scarcity to Excess

Post-war scarcity has gradually given way to abundant, calorie-rich diets. According to the Ministry of Health, Labour and Welfare, average daily energy (calorie) intake has risen dramatically from under 2,000 kcal/day in the 1950s to over 2,400 kcal by 2020 (MHLW, 2022). As a result, Japan now deals with new health concerns: increasing consumption of processed foods, saturated fats, and sugar.

Surge in Ultra‐Processed Food Intake Among Youth

A University of Tokyo study (June 2024) revealed that ultra-processed foods now account for over 25% of total energy intake in Japanese children and adolescents. This shift is strongly linked to lower consumption of fruits, vegetables, and pulses (University of Tokyo). For expat families, this means school lunches, snacks, and convenience foods pose hidden risks.

Diet Quality Declines in Adults and Kids

Research in Frontiers in Nutrition tracked nearly 700 Japanese adults and found that declines in diet quality correlate with increased BMI and lower physical activity over time (ScienceDirect). Even without drastic weight gain, shifting eating patterns toward high-fat, less nutrient-rich foods are impacting long-term health, a subtle trend expats may miss.

Despite Low Obesity, Lifestyle Diseases Are Rising

Japan’s obesity rates remain low compared to Western countries but that's not the full story. Rates of metabolic syndrome, diabetes, hypertension, and stress-related conditions are steadily climbing due to sedentary jobs, modern dietary shifts, and poor postural habits (MHLW, 2022).

How Chiropractic Care Can Support Your Health in Japan

While nutrition and movement are foundational to good health, your nervous system controls it all and that’s where chiropractic care comes in.

🧠 Supports Your Nervous System

Your spine houses your nervous system. When spinal joints are restricted (often due to stress, screen time, or poor posture), it interferes with how well your body communicates and functions. Chiropractic adjustments help restore natural movement and better brain-body connection, which enhances your ability to adapt to new environments, diets, and stressors.

💡 Boosts Energy and Resilience

Many expats in Japan experience chronic fatigue, digestive issues, or brain fog—often tied to lifestyle strain. Chiropractic care has been shown to improve proprioception, balance, and reduce physical tension, allowing your body to better regulate inflammation, energy, and immune responses.

🧍‍♀️Improves Posture and Reduces Pain

The Tokyo lifestyle often includes:

• Long commutes

• Desk-heavy workdays

• Sleeping on futons or old mattresses

These physical stressors accumulate and lead to poor posture, headaches, back pain, and reduced quality of life. Chiropractic adjustments help restore balance, reduce pain, and allow your body to function more freely.

🤝 Complementary to Japanese Healthcare

Japan’s healthcare system is excellent for acute care, but many expats struggle to find preventive or holistic options. Chiropractic fills this gap by helping you:

• Stay active and mobile

• Recover faster from minor injuries

• Manage stress naturally

At Electra Chiropractic in Tokyo, we work with English-speaking clients who want to take a proactive approach to their long-term health.

What It Means for Expats in Tokyo

1. Convenience ≠ health. While konbinis are tempting, many products are ultra-processed. As the University of Tokyo report shows, over 25% of youth calories come from such foods.

2. Don’t assume “Japanese diet = healthy diet.” Though Japanese meals appear healthy, the rise in calorie-rich, preservative-heavy, fast food means nutrient quality may not be optimal.

3. Monitor your health markers. Watch for rising BMI, blood pressure, blood sugar. Diet deterioration is linked to energy excess and sedentary habits.

4. Prioritize nutrient-dense traditional foods. Lean proteins (fish, legumes, lean cuts of meat), vegetables, fruits, and fermented foods remain the bedrock of traditional Japanese cuisine, key for preventing diet-related illnesses.

5. Get chiropractic check-ups. Just like dental or vision check-ups, a chiropractic evaluation helps keep your spine, joints, and nervous system functioning at their best, especially under the physical and mental strain of living abroad.

Practical Tips for Health-Conscious Expats

• Choose whole-food meals: Go for sushi, sashimi, vegetable-rich donburi, natto, miso soup over fried snacks or processed onigiri.

• Limit ultra-processed foods: Avoid convenience store sweets and drinks; aim for <10% of daily calories coming from these foods.

• Boost plant-based options: Beans, tofu, seaweed, and fresh veg help bring anti-oxidants and minerals to your diet.

• Stay active: Counteract sedentary office life with walking, cycling, or local gym and pilates sessions.

• Visit a chiropractor regularly: Spinal health helps your nervous system regulate stress, pain, and healing more effectively.

• Track key metrics: Get annual check-ups, monitor lipid panels, blood pressure, blood sugar.

  
  

Health Awareness + Nervous System Support = Resilience

Japan offers many wellness advantages, but this is changing fast. Hidden shifts in food quality, screen time, and sedentary habits can affect even the healthiest expats. Combine nutrition awareness with nervous system support through chiropractic care, and you’ll give yourself the best chance to thrive, physically, mentally, and emotionally.

Need help navigating health in Tokyo? At Electra Chiropractic, we help expats get better results faster through natural care that supports your body’s own intelligence. Book an appointment or come to one of our workshops to learn more.

📍 Tokyo, Japan 🌐 www.electrachiropractic.com